Women over 50: Stop Relying on Willpower: Your Environment Matters More
- Janice Tracey
- 2 days ago
- 3 min read
There’s a quote from James Clear that I often share with my clients because it perfectly captures why so many women over 50 feel like they’re “failing” or say its "so hard" when trying to make healthier choices:
"In the long-run (and often in the short-run), your willpower will never beat your environment. The more disciplined your environment is, the less disciplined you need to be. Don’t swim upstream."
Or in other words, don't make it harder.
Many of my clients are working on health goals like:
trying to lose weight
improve energy
support joints
strengthen bones
boost cognition
or simply feel more 'ME' again.
For them, and for you I suspect, this willpower challenge matters. A lot.
Why Willpower Drops for Women over 50
It’s not that you’ve suddenly become less disciplined. Beyond midlife brings real physiological shifts:
Lower oestrogen → more cravings, less stable blood sugar
Higher stress load → more emotional eating
Lower sleep quality → more hunger hormones
Busier schedules → less mental bandwidth
Your body is asking for more support, not more pressure.
The Real Secret: Change Your Environment, Not Your Personality
Your environment either pushes you downhill or pulls you uphill. And your body will always, always take the path of least resistance.
If your kitchen, routine, or daily flow constantly makes healthy choices harder, willpower doesn’t stand a chance.
Here’s how to shift that.
5 Environment Tweaks That Transform Health After 50
1. Make Protein the First Thing You See
What do you see when you open the fridge or the cupboard doors. How handy is your bread bin or your biscuit cupboard. BTW, I don't have either of these. I simetimes eat bread, when I'm out. I sometimes eat biscuits, mainly other peoples. But it's not a handy option for me at lunchtime or after dinner.
Women over 50 need more protein for muscle, metabolism, and blood sugar balance. Keep ready-to-go options visible and handy. Honestly, if it's visible and handy you'll use it.
Greek yogurt
Cottage cheese
Boiled eggs
Tuna
Pre-cooked chicken
A container of egg whites for quick omelettes
And a few slices of porridge bread handy in the freezer doesn's go amiss.
2. Put “sleep stealers” out of reach
Your phone charging in another room is one of the best midlife health hacks. Sleep drives energy, weight loss, mental clarity and hormone balance. Full disclosure, I have not cracked this, YET.
3. Pre-cut veg and fruit at eye level
Your fridge should greet you with nutrition, not noise. Cut-up peppers, berries, carrots or a bowl of rocket make easy meals feel effortless. It has really worked for me this week. Chopped kale, broccoli, rocket and spinach has made it easy to get 2 green leafy veg a day.
4. Design movement into your day
If your walking shoes are in a cupboard, guess how often you’ll walk? Put them by the door. Lay out gym clothes the night before. Keep a yoga mat unrolled. This is what makes it easy for my early morning gym sessions. My gym clothes are over the bannister and my coat, shoes, water bottle and airpods at the door.
5. Create a “calming corner”
Stress is a major driver of weight gain after 50. Have a spot with a candle, blanket, journal, or breathing prompts to help your nervous system settle. I used to have a lovely wee corner when I was doing North Star Wellbeing daily meditation and journalling. Thinking about doing Nuala's Calm at Christmas, to keeps me calm at Christmas.
This Isn’t About Perfection — It’s About Smoother Pathways
For us women over 50 our health becomes dramatically easier when the environment is working with you, not against you. You don’t need more motivation. You just need fewer obstacles.
And the beautiful part?
Once your environment supports you, healthy habits feel natural — not like a battle you’re destined to lose.
I'm not saying making changes is easy, but it can be easier. If you need help with any of this, check out my Work with Me page and book in for a FREE Discovery call.
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